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    Home » Recipes » Dinner

    Vegan Sweet Potato Pumpkin Soup

    Published: Jan 9, 2022 · Modified: Mar 16, 2025 by Marinela Malcheva


    Jump to Recipe

    Sweet Potato Pumpkin Soup is the ultimate cozy comfort food—this easy, creamy, and flavorful recipe is perfect for a vegan or vegetarian lunch or dinner.

    Made in one pot on the stovetop, it's ideal for meal prep and is flavorful, making it a simple yet satisfying meal.

    Pair it with my multiseed crackers for a delicious crunch.

    Sweet potato pumpkin soup.

    Sweet potato pumpkin soup is my favorite fall staple, and I'm excited to share this recipe with you.

    I adore autumn and everything pumpkin—from pumpkin banana muffins and banana pumpkin bread to pumpkin overnight oats, I can't get enough.

    For a savory twist, try my tomato butternut squash soup.

    But honestly, nothing beats a warm, cozy bowl of this thick, rich, and velvety soup when the weather turns colder. Its sweet, scrumptious flavor is so nourishing, wrapping you in comfort from the inside out.

    And of course, my cat Mogre had to taste it too—he’s a pumpkin fan, and he gave it his full approval!

    Love pumpkin recipes? Try my pumpkin pie smoothie or these chewy pumpkin chocolate chip cookies.

    Jump to:
    • Ingredients
    • How To Make Sweet Potato Pumpkin Soup
    • Storage
    • Substitutions and Variations
    • Marinela's Tips
    • Frequently Asked Questions (FAQ's)
    • More Vegan Soup Recipes
    • 📖 Recipe
    • 💬 Comments

    Ingredients

    Sweet potato pumpkin soup ingredients.
    • Pumpkin: Adds natural sweetness and a creamy texture. You can substitute it with butternut squash.
    • Sweet potatoes: They add a touch of sweetness and creaminess to the soup.
    • Onion and garlic: Create a flavorful base that adds depth and warmth to every spoonful.
    • Olive oil: A healthy fat that helps sauté the vegetables and adds richness. You can use coconut oil or vegetable oil of choice.
    • Salt and spices: I used a blend of ground cinnamon, cumin, ginger, and black pepper for warmth and depth.
    • Water: The liquid base of the soup, bringing all the flavors together.

    As always, you can find the full recipe with a list of ingredients with measurements in a printable recipe card at the end of this post.

    How To Make Sweet Potato Pumpkin Soup

    Cooking onion for sweet potato pumpkin soup.

    Step 1: In a pot, heat extra virgin olive oil over medium heat. Sauté the onion for about 5 minutes, until translucent.

    Cooking onion, garlic, and spices for pumpkin sweet potato soup.

    Step 2: Add the finely chopped garlic, salt, and spices (cinnamon, cumin, ginger, and black pepper) and sauté for another minute. Don't worry if the mixture darkens slightly – this is just from the spices and not burned garlic.

    Cooking pumpkin soup with sweet potatoes.

    Step 3: Add the diced pumpkin and sweet potatoes (mine were about 1 inch/2.5 cm) to the pot, then pour in the water. Bring the mixture to a boil, then reduce heat and simmer partially covered for 20 minutes, or until the pumpkin and potatoes are fork-tender. If your pieces are larger, you may need to simmer for a bit longer.

    Creamy vegan sweet potato and pumpkin soup.

    Step 4: Carefully blend the soup until smooth. I used an immersion blender directly in the pot. Alternatively, you can blend in batches in a regular blender
    (just be sure to let the soup cool slightly first if using a regular
    blender). Serve warm, garnished with a swirl of full-fat coconut milk and a sprinkle of pumpkin seeds.

    Storage

    Store leftover soup in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave.

    Vegan sweet potato pumpkin soup.

    Substitutions and Variations

    • Onion and garlic: Use shallots or leeks for a milder flavor.
    • Spices: Feel free to adjust the spices to your liking. A pinch of nutmeg, cloves, or cardamom would also be delicious. You can also add a little chili flakes for a touch of heat.
    • Maple syrup: If you want a slightly sweeter soup, add a drizzle of maple syrup at the end.
    • Ginger: Fresh ginger can be used in place of ground ginger. Use about 1 teaspoon finely grated.
    • Other root vegetables: Try adding carrots or parsnips for or a unique twist on the flavor.
    • Garnish: Get creative with your garnishes. Toasted pumpkin seeds are classic, but you could also use croutons, a drizzle of olive oil, a sprinkle of fresh herbs (like sage or thyme), or even a dollop of dairy-free yogurt or sour cream.

    Marinela's Tips

    • Evenly chop the vegetables: Try to dice the pumpkin and sweet potatoes into roughly the same size pieces. This will help them cook evenly.
    • Use an immersion blender: An immersion blender is the easiest way to blend this soup as you can do it directly in the pot, minimizing cleanup.
    • Blend carefully: When blending the soup, be careful, especially if using a regular blender. Hot liquids can expand and cause splattering. It's best to let the soup cool slightly before blending and to fill the blender only halfway.
    • Adjust the thickness: If you prefer a thinner soup, simply add more water when blending.
    Vegan pumpkin sweet potato soup.

    Frequently Asked Questions (FAQ's)

    Can I use canned pumpkin?

    Yes, you can use canned pumpkin puree. Just make sure it's 100% pumpkin and not pumpkin pie filling. You'll need about 15 ounces (425g) for this recipe.

    Can I make this soup ahead of time?

    Absolutely! This soup is great for meal prepping. Store it in an airtight container in the refrigerator for up to 3 days and reheat gently.

    Can I freeze this soup?

    Yes, you can freeze it. Let it cool completely before transferring it to freezer-safe containers. It can be frozen for up to 3 months. Thaw overnight in the refrigerator and reheat gently.

    What if I don't have all the spices?

    Feel free to adjust the spices to your liking. You can use a pre-made pumpkin pie spice blend or experiment with other warm spices like nutmeg, allspice, or cloves.

    More Vegan Soup Recipes

    • Vibrant detox soup with red cabbage
    • Plant-based potato mushroom soup
    • Hearty one-pot green peas soup
    • Green broccoli spinach soup
    • Carrot & lentil soup

    📖 Recipe

    Sweet potato pumpkin soup.

    Vegan Sweet Potato Pumpkin Soup

    Marinela Malcheva
    Sweet Potato Pumpkin Soup is the ultimate cozy comfort food—creamy, flavorful, and perfect for a vegan or vegetarian lunch or dinner. Made in one pot on the stovetop, it's a delicious, meal-prep-friendly dish that's simple and satisfying.
    5 from 10 votes
    Print Recipe Pin Recipe
    Prep Time 10 minutes mins
    Cook Time 25 minutes mins
    Total Time 35 minutes mins
    Course Brunch, dinner, Lunch, Side Dish, Soup, Starter
    Cuisine dairy-free, Gluten-free, Plant-based, Vegan, Vegetarian
    Servings 4 servings
    Calories 184 kcal

    Equipment

    • 1 Cooking pot
    • 1 immersion blender or regular blender

    Ingredients
      

    • 3 cups pumpkin chopped
    • 3 cups sweet potatoes chopped
    • 1 small onion finely chopped
    • 1 small garlic clove finely chopped (~1 teaspoon)
    • 2 tablespoons olive oil or any vegetable oil
    • ½ teaspoon ground cinnamon
    • ¼ teaspoon ground cumin
    • ¼ teaspoon black pepper freshly ground
    • ¼ teaspoon ground ginger
    • 1 teaspoon salt
    • 4 cups fresh water

    Instructions
     

    • Heat olive oil in a pot over medium heat. Sauté the onion for 5 minutes until translucent.
      2 tablespoons olive oil, 1 small onion
    • Add garlic, salt, and spices and sauté for 1 more minute.
      1 small garlic clove, ½ teaspoon ground cinnamon, ¼ teaspoon ground cumin, ¼ teaspoon black pepper, 1 teaspoon salt, ¼ teaspoon ground ginger
    • Add diced pumpkin and sweet potatoes (1-inch pieces) and water. Bring to a boil, then simmer partially covered until vegetables are fork-tender (20 minutes, or longer if needed).
      3 cups pumpkin, 3 cups sweet potatoes, 4 cups fresh water
    • Blend until smooth using an immersion blender or a regular blender (let cool slightly first). Serve warm with coconut milk and pumpkin seeds.

    Notes

    • Store leftover soup in an airtight container in the fridge for up to 3 days. Reheat on the stovetop or in the microwave.
    • Dice the pumpkin and sweet potatoes into similar sizes for even cooking.
    • An immersion blender is ideal for easy, in-pot blending and less cleanup.
    • If you use a regular blender let the soup cool slightly before blending to prevent splattering.
    • Add more water if you prefer a thinner soup.

    Nutrition

    Calories: 184kcalCarbohydrates: 29gProtein: 3gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 651mgPotassium: 681mgFiber: 4gSugar: 8gVitamin A: 21561IUVitamin C: 13mgCalcium: 67mgIron: 2mg
    Keyword pumpkin, sweet potato, sweet potato pumpkin soup
    Tried this recipe?Let us know how it was!

    If you try this pumpkin & sweet potato soup, let me know! Leave a comment, rate it, and don’t forget to tag a photo @go_eatgreen on Instagram.

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    Comments

    1. Aneta says

      January 09, 2022 at 9:45 pm

      5 stars
      This is the best pumkin soup recipe🧡

      Reply
      • Marinela says

        January 09, 2022 at 11:06 pm

        Thank you, Aneta, for your lovely comment, I greatly appreciate it!

        Reply
    2. Plants delish says

      January 10, 2022 at 1:20 pm

      5 stars
      This looks so much better than my butternut squash soup recipe. I can imagine the ginger and star anise compliment this so well. I will definitely be making this. Thankyou for the recipe.

      Reply
      • Marinela says

        January 20, 2022 at 12:56 am

        Yes, ginger and star anise make this easy soup so warming and special, let us know if you give it a try. Thank you for commenting!

        Reply
    3. Tavo says

      January 10, 2022 at 2:54 pm

      5 stars
      Love these cozy and delicious flavors! Looks like such a comforting meal.

      Reply
      • Marinela says

        January 13, 2022 at 1:19 pm

        Thank you, Tavo!

        Reply
    4. Kayla DiMaggio says

      January 10, 2022 at 3:42 pm

      5 stars
      This creamy vegan pumpkin soup was so delicious! I loved how smooth and silky it was! It was perfect!

      Reply
      • Marinela says

        January 13, 2022 at 1:19 pm

        I'm glad you enjoyed it, Kayla! Thank you for this lovely comment!

        Reply
    5. Natalie says

      January 10, 2022 at 5:44 pm

      5 stars
      I haven't cooked pumpkin soup in a while. I will give your recipe a try, for sure. Looks amazing and so healthy.

      Reply
      • Marinela says

        January 13, 2022 at 1:20 pm

        Thank you, Natalie, let me know if you give it a try!

        Reply
    6. nancy says

      January 11, 2022 at 2:23 am

      5 stars
      pretty photos and very tasty soup

      Reply
      • Marinela says

        January 13, 2022 at 1:22 pm

        Thank you, Nancy, I'm glad you like it!

        Reply
    7. Shilpa says

      January 11, 2022 at 6:38 am

      5 stars
      Hearty and comforting.. this soup is perfect for winter nights!

      Reply
      • Marinela says

        January 13, 2022 at 6:40 pm

        Absolutely! Thank you. Shilpa, for this lovely comment!

        Reply
    8. Anaiah says

      January 11, 2022 at 8:21 pm

      5 stars
      This vegan pumpkin soup is so creamy and full of flavor. The garnishes add a nice crunch and make it look so beautiful. It is so comforting and nourishing. The whole family enjoyed it!

      Reply
      • Marinela says

        January 13, 2022 at 6:41 pm

        I'm so happy your family enjoyed this easy pumpkin soup, Anaiah! Thank you so much for commenting!

        Reply
    5 from 10 votes (2 ratings without comment)

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    A vegan food blogger, photographer, and recipe developer who is passionate about cooking simple, tasty, and budget-friendly recipes with wholesome God-given ingredients. Welcome to my vegan world! My goal is to share these delicious plant-based recipes with you so you can lead more healthy and happy lives!

    More about me →

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